How to get things done professionaly at work when I'm very depressed?
Last Updated: 03/26/2021 at 9:34am
Graham Barrone, Adip ICHP, MCBT
If you've found that your quality of life has reduced because of anxiety, fear or some kind of mental hurdle that you just can't get over then lets chat.
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In my experience, it has worked to just focus on one small thing at a time, such as "if i dont do anything else today, im going to complete this one small task." and taking it one step at a time. You need to also try and relax the expectation you place on yourself, and allow yourself to just do the best that you can do at that time, dont hold yourself to the same standard that you do when you are feeling up and more in a positive headspace.
Sometimes it's just better to take a break and take things more slowly. Especially in a case of being very depressed.
Reading Self-Help books such as "Feeling Good" and changing your diet to include more plant foods could help you feel better and be more professional at work.
Be open and honest about your wellbeing. You may need time off or a break to rest and recover. Speak to the doctor and get the appropriate support and medication. Work can wait but your health is the priority. You wouldn't work with a broken arm or leg.
If possible, play some funny comedic radio show or listen to some uplifting music. Jokes are always funny even if you do not laugh out loud, you may chuckle on the inside
The satisfaction youll feel afterwards will be such a pleasant feeling. Also take deep breath and tell youreslf to concentrate now for the sake of your very own well being, because you deserve to feel acomplished no matter how big or small the task is, whether youre giving away flyers or managing a big project, its your task and you can do it and you know you have tried your best!
This can be a challenge. The best way I handle my heavy depression moments are by understanding my limitations and adjusting my goals accordingly. I like to come from a place of "I will not always feel this way, but for now I will take care of myself and understand that my energy levels are not at their highest peak." Give yourself simple tasks and take a moment after they are complete to feel the satisfaction of having finished something. Treat it as though you are physically injured and have to take things slow for the sake of your well-being. Hopefully you are in a work space where you are supported, but even if not (and especially if you are not feeling supported) go ahead and support yourself. Trust that you are doing what you can, to the best of your ability at this moment and let that be enough. The fact you made it to work is a triumph in itself with depression. Good luck and great job.
The responsibility is on you, you are special and only one who would do it, people look hopefully in you. Take a break and cheer yourself up before doing any work.
I would suggest listening to music and drinking water, whilst talking to mates whilst doing this :)
If I'm depressed at work, I just take my tasks and do them one at a time until complete. I try to focus on what I'm doing in the hopes that it will take my mind off whatever it is that's causing me to be sad and/or depressed.
Treat your future self as a friend. What you do today echoes through the rest of your life. It can be hard to push through, but you'll thank yourself later for doing a good job! You should also talk to someone, whether a friend or a stranger or a professional, but don't let feeling down get you down. "Fake it till you make it" isn't a good long term solution, and you should still seek help, but it will get you through the day.
You can try and think positively, and tell yourself that your helping people and yourself by doing the work that your doing, it gets hard and sometimes you have no motivation to move or do your work, but you have to push forward and stay strong
Plan your days, I find that a To Do List is of great help when I don't feel so in control. It helps with tracking own goals/targets and helps ease anxiety as you tick tasks off. Also, be very clear on what the deadlines are and ask for immediate clarification when you feel stuck.
This is a very difficult thing to deal with however the fact you are depressed and still going to work you should feel very proud about that. Try before work doing some meditation or long walks soothing music. Try finding your passion for your work again. Remind yourself why you applied for your job.
You have to find your point of focus. Staying active can lead to lifting oneself out of depression. It helped me on several occasions. Finding that point at work which motivates or helps push you to completing work is very important for getting things done in the midst of depression.
When I suffered depression and was working I first went to see a doctor to get some help. I told them my situation and I was prescribed anti depressants. I then spoke with my manager and told them what was going on. We meet some where outside work and I told them everything. I then had some time off work until I got used to the pills. I went back to work and was really honest about my situation and everyone was really supportive. They actually helped to get me through it and working really helped. I also saw a counsellor and started using mindfulness to stop my mind spinning out of control. The doctor advised me to take the pills for min of 6 months. It was hard but things improved. The mindfulness really helped and the pills helped me coped as I worked through things.
Motivation is an indispensable thing that helps you to keep working although you are depressed. How about finding one for you together?
It is always best to talk to HR about issues such as these. It may even be wise to speak to your boss. When you are dealing with mental illnesses, people who supervise you will generally understand and try their best to empathise with you. Just ensure you get the help you need, whether it be from a doctor (medicine, therapy etc) or just by keeping yourself relaxed. Since it is a job, you don't want to lose it. But try to remember to keep depressive thoughts at bay where you can.
When at work personal things have to be put to the side, the easiest way to do so is engage with other workers talk to them. If you’re feeling sad talk to another trusted worker
If you depression is affecting your ability to work, you need to see a professional. A therapist or doctor can best help you overcome your depression and increase productivity.
If you need to take a break, take one. A lot of the time we just try to push through our depression (which can be good, don't get me wrong) but sometimes we just need to relax and check in with ourselves.
The best way to get things done when you're at work and depressed is only to try remaining focused , because when you're focused and know you have to complete a task you've begun , only then your mind will be preoccupied and you won't have time to given to the thoughts/feelings that are making you feel more dull/low.. I know motivating yourself can be hard , try picking up a song or talk to someone and tell them how you feel , probably they'll understand and motivate you to complete tasks and get you to continue being busy.. :) Take care , you can do this :)
Focussing on small goals can help, as can taking regular breaks if you're in a position to do so. Being active and getting stuck into work can feel like the last thing you want to do when you're depressed, but sometimes it can be one of the most helpful! Remember, your depressed mood is there, but it does not have to stop you doing things at work. It is also a good idea to see a trained therapist, at 7 Cups or in your area for more support as there are some therapies that can really help with feelings of depression.
When I have this problem I ask for help. We all have bad days, or even bad weeks or months, so we all understand that it's not always going to be peachy. Being honest with a co-worker or even a superior can be a good thing to make sure when things pile up at work you don't get overwhelmed.
Try to take it one step at the time. If you feel to depressed or sad, seek for professional help and try to work things out.
The best thing to do is get help for your depression! Talk to your doctor or for me a therapist near you.
What i usually do is try to push those negative and depressing thoughts away. I know it can be difficult, sometimes they are just so in your face sort off, and are so strong. But if possible, try to just focus on that specific task that you are doing, and put all your attention on that.
I try to get past myself and think about what I am working towards instead of focusing on what I am depressed about
I would say the first thing to do is seek professional help. Get the medication and therapy. If you are already doing that, you can learn how to cut yourself some slack and do things in phases. Give yourself some incentive or reward along the way to refresh yourself.
Don't consider what can be done at work, but more of what can be done at home. What makes you happy? Take a small step tomorrow in self care. Clear your mind. One thing that may be helpful AT work, would be to use a mindfulness technique to clear your head and get back to your duties. Something as simple as practicing a breathing exercise when you have a few minutes to yourself in the bathroom.
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